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B Slap 's IBB Training Log
1
Level | Join Date: Sep 2010 | Location: Texas, USA | Posts: 14

SHOULDERS - MONDAY - SPECIALIZATION
03-04-2012, 06:21 AM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
3
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
115
135
REPS
3
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Bench Press
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
115
135
145
155
165
REPS
3
3
3
3
3
3
Ratchet Loading
C
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
1/3/X
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
95
115
115
135
135
115
REPS
1
3
1
3
1
3
Max Rep

 

B Slap
Level

Join date: Sep 2010
Posts: 14

Beautiful workout. Finished with a lot of energy.

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Level | Join Date: Sep 2010 | Location: Texas, USA | Posts: 14

SHOULDERS - TUESDAY - FULL BODY
03-04-2012, 06:45 AM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Leg Press
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
525
525
545
545
435
REPS
1
3
1
3
Max Rep
Ratchet Loading
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
110
110
120
120
90
REPS
1
3
1
3
Max Rep
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Low-Incline Bench Press from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
155
185
185
185
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
100
110
120
150
100
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Triceps Extension from Pins
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
65
85
105
115
125
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Preacher Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
60
70
80
65
REPS
3
3
3
3
Max Rep

 

B Slap
Level

Join date: Sep 2010
Posts: 14

I had a hard time selecting where to start a few of the ratchets. I could have gone much heavier on the leg press as I was able to get 14 deep reps and never stuck. I could have gone heavier on the incline press as well. I can't wait till next week!

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Level | Join Date: Sep 2010 | Location: Texas, USA | Posts: 14

SHOULDERS - WEDNESDAY - SPECIALIZATION
03-18-2012, 09:51 PM

Max Force Sets
A1
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
165
165
165
165
165
165
165
REPS
2
2
2
2
2
2
2
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Lateral Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
30
30
30
30
30
30
30
REPS
2
2
2
2
2
2
2
Max Force Sets
A3
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
125
125
125
125
125
125
125
REPS
2
2
2
2
2
2
2
Max Force Sets
A4
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Front Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
30
30
30
30
30
30
30
REPS
2
2
2
2
2
2
2
Max Force Sets
B1
EXERCISE
SETS
REPS
SPEED
REST
High Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
105
105
105
105
105
105
105
REPS
2
2
2
2
2
2
2
Max Force Sets
B2
EXERCISE
SETS
REPS
SPEED
REST
Low Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
105
105
105
105
105
105
105
REPS
2
2
2
2
2
2
2
Max Force Sets
B3
EXERCISE
SETS
REPS
SPEED
REST
Upright Row
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
80
80
80
80
80
80
80
REPS
2
2
2
2
2
2
2
Max Force Sets
B4
EXERCISE
SETS
REPS
SPEED
REST
Face Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
90
90
90
90
90
90
90
REPS
2
2
2
2
2
2
2

 

B Slap
Level

Join date: Sep 2010
Posts: 14

Fell off the posting but I'll have everything updated today. I've been dealing with a wrist injury for about the last month. It feels like tendonitis but it really starts hurting when I grip anything over 45 lbs in my left hand so my power pulls and upright rows are obviously suffering. Also, I weighed 167 on this day( 2/29/12).

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Level | Join Date: Sep 2010 | Location: Texas, USA | Posts: 14

SHOULDERS - FRIDAY - SPECIALIZATION
03-18-2012, 10:04 PM

Dynamic Preactivation
A1
EXERCISE
SETS
REPS
SPEED
REST
Push Press
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
115
115
115
135
135
135
REPS
3
3
3
3
3*
3*
Capacity Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Seated Dumbbell Overhead Press
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
55
55
55
60
60
60
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
B1
EXERCISE
SETS
REPS
SPEED
REST
Power Snatch
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
95
95
95
95
95
REPS
3
3
3
3
3*
3*
Capacity Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Upright Row
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
35
35
40
40
40
40
REPS
3
4
5
5
5*
5*

 

B Slap
Level

Join date: Sep 2010
Posts: 14

This workout was alot of fun. Wrist bothered me on the upright rows but other than that everything went well. This was really the first time I've thrown power snatches into my routine so I'm interested to see how I progress with them.

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Level | Join Date: Sep 2010 | Location: Texas, USA | Posts: 14

SHOULDERS - SATURDAY - FULL BODY
03-18-2012, 10:18 PM

Force Spectrum Ramping
A1
EXERCISE
SETS
REPS
SPEED
REST
Sumo Deadlift
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
225
245
265
315
225
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
100
100
120
130
110
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
B1
EXERCISE
SETS
REPS
SPEED
REST
Chin-Up
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
167
177
192
202
167
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Floor Fly
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
15
25
30
35
25
REPS
3
3
3
3
Max Rep
Ratchet Loading
C1
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Hammer Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25
25
35
35
25
REPS
1
3
1
3
Max Rep
Ratchet Loading
C2
EXERCISE
SETS
REPS
SPEED
REST
Decline Dumbbell Triceps Extension
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25
25
35
35
25
REPS
1
3
1
3
Max Rep

 

B Slap
Level

Join date: Sep 2010
Posts: 14

tried a new preworkout on this day that had me feeling like crap but the workout was still intense, and very fast paced. I rarely took more that 15 to 20 seconds rest.

Max Reps:
Sumo deadlift: 225 for 15
Leg extension: 110 for 12
Chin up: Bodyweight(167) for 15
Floor fly: 25 for 20
Hammer Curl: 25 for 15
Tri Ext.: 25 for 15

I'll need to go up in weight on several of these next time as I realize I was getting a lot of good reps.

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Level | Join Date: Sep 2010 | Location: Texas, USA | Posts: 14

SHOULDERS - MONDAY - SPECIALIZATION
03-18-2012, 10:51 PM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
3
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
155
175
REPS
3
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Bench Press
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
125
135
145
155
165
175
REPS
3
3
3
3
3
3
Ratchet Loading
C
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
1/3/X
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
115
115
125
125
135
135
115
REPS
1
3
1
3
1
3
Max Rep

 

B Slap
Level

Join date: Sep 2010
Posts: 14

Solid Workout. Handled weights much better today. Max rep: 115@ 10 reps

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Level | Join Date: Sep 2010 | Location: Texas, USA | Posts: 14

SHOULDERS - TUESDAY - FULL BODY
03-18-2012, 11:18 PM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Leg Press
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
525
525
615
615
525
REPS
1
3
1
3
Max Rep
Ratchet Loading
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
120
120
130
130
110
REPS
1
3
1
3
Max Rep
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Low-Incline Bench Press from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
175
175
195
195
155
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
110
120
140
160
130
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Triceps Extension from Pins
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
80
90
100
110
90
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Preacher Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
60
80
100
120
100
REPS
3
3
3
3
Max Rep

 

B Slap
Level

Join date: Sep 2010
Posts: 14

Max Reps:
A1: 10 @ 525
A2: 12 @ 110
B1: 10 @ 155
B2: 12 @ 130
C1: 10 @ 90
C2: 10 @ 100

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